Introduction

Iodine rich foods are essential for naturally supporting your thyroid health, maintaining proper hormonal balance, metabolism, and energy levels. Iodine is an important micronutrient that the thyroid gland uses to produce thyroid hormones, which regulate a number of bodily functions. Iodine deficiency can lead to hypothyroidism, goiter, fatigue, and cognitive problems. In this in-depth guide, we explore 10 scientifically-backed, iodine-rich foods — including fruits and vegetables — to help naturally improve thyroid health.

Why is iodine important for thyroid health?

The thyroid gland needs iodine to synthesize two important hormones: thyroxin (T4) and triiodothyronine (T3). These hormones are responsible for metabolism, brain development, and cellular repair. When iodine levels are low, thyroid hormone production slows down, leading to hypothyroidism and its associated symptoms such as lethargy, depression, weight gain, and dry skin.

Adding iodine-rich foods to your diet is a powerful and natural way to support your thyroid gland without relying too much on artificial supplements.

1. Seaweed – Most proven iodine rich food

Seaweed – specifically kelp, nori, wakame, and dulse – is by far the most iodine-rich food on the planet. Just one dried sheet of nori (about 1 gram) contains 232 mcg of iodine, which is more than 150% of the daily recommended intake.

Kelp (1 gram dried): Up to 2,000 mcg of iodine

Wakame (1 tablespoon): About 80 mcg

Dal Flakes (1 tablespoon): About 70 mcg

Important tip: Use in moderation – too much iodine can also affect thyroid function.

2. Cod – A Lean Fish Packed with Iodine

Cod is a low-fat, high-protein fish that provides a healthy iodine punch. A 3-ounce cooked serving provides about 99 mcg of iodine, which is equivalent to 66% of the Daily Value (DV).

In addition to iodine, cod is rich in selenium and vitamin B12, both of which are important for thyroid and overall metabolic health.

3. Dairy Products – Milk, Yogurt, and Cheese

Dairy products are the best iodine rich foods and easily available in majority of countries.

1 cup milk (whole or low-fat): ~85 mcg

Plain yogurt (1 cup): ~75 mcg

Cheddar cheese (1 ounce): ~12 mcg

Yogurt, in particular, supports gut health, which plays a role in thyroid hormone conversion.

4. Iodized Salt – A Convenient and Reliable Option

Regular iodized salt is one of the most accessible sources of iodine globally. Just 1/4 teaspoon contains about 76 mcg of iodine, which meets half of the recommended daily intake.

Note: Limit sodium intake for heart health. Use iodized salt in moderation while ensuring your iodine intake from all other foods.

5. Eggs – A Nutrient-Dense Powerhouse

Eggs, especially the yolk, provide a solid dose of iodine along with selenium, choline, and healthy fats.

1 large egg: ~24 mcg iodine (16 percent of the DV)

Incorporating eggs into your breakfast routine is an easy way to boost thyroid support.

6. Shrimp – Iodine and Protein in One Bite

Shrimp is another seafood rich in iodine, low in calories and high in lean protein.

3 ounces cooked shrimp: ~35 mcg iodine

Shrimp also contains zinc, which is important for hormone production and immune function.

7. Cranberries – The Best Iodine-Rich Fruit

Among fruits, cranberries stand out for their natural iodine content.

4 ounces (½ cup) raw cranberries: ~400 mcg iodine

This is over 260% of the DV, making cranberries one of the best fruits for thyroid health. Choose fresh or unsweetened dried versions to avoid added sugar.

8. Strawberries – Sweet, juicy, and iodine-friendly

Strawberries provide a modest but helpful amount of iodine and can be eaten regularly as part of a thyroid-supporting diet.

1 cup strawberries: ~13 mcg iodine

They are also packed with antioxidants and vitamin C, which promote immune and skin health.

9. Potatoes – A vegetable source of iodine

White potatoes, especially with the skin, are among the best iodine-rich vegetables.

1 medium baked potato (with skin): ~60 mcg iodine

Pair them with lean protein and healthy fats for a balanced thyroid-friendly meal.

10. Navy beans – A plant-based iodine option

Leaves, such as navy beans, are great for vegetarians or vegans looking for iodine-rich options.

1/2 cup cooked navy beans: ~32 mcg iodine

They are also a good source of fiber, iron, and plant-based protein.

Bonus: Other Fruits and Vegetables with Trace Iodine

While most fruits and vegetables are low in iodine, some still offer modest contributions:

Bananas: ~3 mcg per medium fruit

Corn: ~14 mcg per ½ cup cooked

Green beans: ~3 mcg per ½ cup

These can also be beneficial when included in a varied, whole foods-based thyroid diet.

How much iodine do you need daily?

According to the World Health Organization (WHO) and NIH, the Recommended Dietary Allowance (RDA) for iodine is:

150 mcg per day for adults

220 mcg per day for pregnant women

290 mcg per day for breastfeeding mothers

A diet rich in the foods above can easily help you naturally meet or exceed these requirements.

Conclusion: Balance is the key

Supporting your thyroid doesn’t require drastic changes—just smart food choices. Prioritize natural, iodine-rich foods from both animal and plant sources. Include a mix of seafood, dairy, eggs, iodized salt, and iodine-containing fruits and vegetables like cranberries, strawberries, and potatoes.

Always be cautious with excess seaweed or supplements, especially if you have autoimmune thyroid conditions. If in doubt, consult your doctor before making dietary changes.

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